I can't breathe

[Fluffyslippers]

I need advice. I'm on my 3rd time having completed c25k twice but this time I'm not happy 😡 I couldn't get past w2 and was actually doing it for 8 weeks!!! Then w3 for 4 and was just getting onto w4 when I joined a group in park. Rather than company and support, it's shown just how rubbish I actually am. I joined at their website and just was unable to do it. They encourage everyone just to go at their own pace and it's not a race. However, when I think I'm jogging, I'm going so slow that I'm miles behind even the oldest, slowest, fattest people who I can see are just about plodding along. I just can't breathe and it feels like a tight band on my chest. I end up walking and wheezing. The advice is if you're breathless then slow down. I can't get any slower.

[AlMorr Ambassador Graduate]

You can repeat as many runs or week's if you wish to as you have, recently a lady repeated week 1 as many times as you repeated week 2, she also repeated other weeks as well and graduated from C25K in around 5 months.You are not rubbish when you run and certainly not the slowest, oldest, fastest person who runs.

For your next run, run it a little slower than you have been recently, drink plenty of water to avoid dehydration, not sure regarding your breathing, perhaps someone will help you on that issue, good luck for your running journey with C25K 😊.

[Michelle2023]

Oh Fluffyslippers, you are not rubbish!!! I’m so sorry I can’t offer any advice. I can completely empathise though for what it’s worth 😊

I’m still on W1 after over 2 weeks coz I can’t manage all the jogs and often feel I can’t breathe properly (am sure mine is anxiety related). I’ve been told to slow down numerous times which didn’t once help as I couldn’t possibly go any slower!

Then a wise instructor on here said you can jog on the spot. As long as both feet are simultaneously off the ground then you’re jogging 🏃🏻‍♀️ 😁. I now amble along not worrying if a snail could overtake me.

Hope the wonderful members on here can offer practical advice, I’m sending you love. Xxx

[DylanTheRabbit Graduate]

Not advice exactly, but I often get a tight feeling round my chest at the start of a run, after a couple of minutes, if I relax and carry on it passes.

I really try to do some nice long exhales at the start of the run and shake my shoulders a little to help me relax while I settle into it, that seems to help.

p.s. I think it's partly because I feel a bit wound up and anxious at the start of a run.

[Never_too_old Graduate]

Hey, your doing it, that's not rubbish! I've mentioned this a few times now 🤭 I have asthma, my reason for starting c25k. My breathing technique is to breath deep and slow. I mouth breath (eww) when I'm running so I can control my breathing. On my out breath I purse my lips as if I'm going to whistle, this forces you to breath slower. Many people with asthma do this to slow down their breathing when they are becoming breathless. It may feel odd at first but if you can stick with it, it may help combat your breathing. I am on high dose steroids that have now been reduced with a second reduction due next weds. I never thought I would be able to complete the plan never mind reduce my meds. Good luck, have faith in yourself. 🙂

[PJRunner Graduate]

Hi. Firstly well done for not giving up. Every try is an achievement. I can't give you advise on the breathing but have you thought how long the others have been running for and your comparing yourself against them! Just do whats right for you, listen to your body and take pride in the fact that every time you leave the couch your another step forward. Good luck.

[Cmoi Graduate]

Hi Fluffyslippers , that tight band feeling is horrible, isn't it? I've not experienced it very often, but when I have, it's resulted from anxiety or allergy-related asthma. If I overdo it when running, I turn into a frantically panting beetroot, but minus the tight band sensation.

As you've completed C25K twice before, you presumably know about all the advice on going slowly, hydration, rest, etc. It sounds more like the stress is coming from trying to run in a group and comparing yourself adversely to others, resulting in a vicious circle of breathing issues (sorry about the pun!)

I'm wondering if it might help if you simply went back to jogging on your own, maybe using some of the breathing techniques mentioned by others in this thread. No pressure to perform, and tens of thousands of people on this forum to support and enourage you.

Wishing you all the best, you can do this!

[backintime Graduate]

Hi, have you been to a doctor? It could be that you are seasonally asthmatic, or allergic to something in your environment. It can come on even if you've never had it before (mine did).

Before running, try exhaling all the air you can in your lungs (like trying to mist up a mirror until you can't breathe out anymore, then try and breathe in much deeper than you normally do. I do this a few times before running and it helps a lot to get rid of "stale" air in my lungs. I also try to breathe as deeply as I can while running. Humidity and heat restrict my breathing - I love running in drizzle, it helps my breathing so much.

I also run as slow as Slow Jack McSlow, Winner of last year's Mr Slow competition, which helps too

[Curlygurly2 Graduate]

I don't know about the tight band feeling so can't advise, but I joined a group last year, all abilities and speeds welcome - yeah right...we set off in groups of six because of social distancing, I warned my group I wasn't very fast - oh I'm not fast either said one of them, my best 5 K was 23 minutes, that's terrible isn't it? er no - that's nearly twice as fast as mine....they immediately ran off and left me...and yes it makes you feel rubbish doesn't it?

I suggest you just keep on running on your own, at your own pace. We're here to support you, and we'll be kinder than your park group.

I think it was Irish John who said - we run on our own, but we never run alone.

You're a HU runner. Best of luck xx

[nowster Graduate]

On effective breathing: if you're an upper chest breather try to get out of that habit.

You need to breathe into the bottom of the lungs. "Belly breathing".

en.wikipedia.org/wiki/Diaph...

guysandstthomas.nhs.uk/reso...

[Shepsbird Graduate]

You are out there doing it! Keep going! I repeated weeks/runs but it was so worth it! (Sorry no advice, just sending positive vibes)

[John_W Graduate Ambassador]

What's your breathing like when you walk very briskly?

[abitfit]

Hi fluffyslippers, I have allergic asthma and found that at certain times of the year I became so breathless running outside; even doing a shuffle, so I joined a gym and was able to complete C25k on a treadmill, still got breathless but at a manageable level